The ultimate holiday main course. Super simple, tender & juicy. It's all in the roasting and allowing it to rest before cutting. Much easier than you think... get a $5 meat thermometer and fly! The Horseradish Sauce is made with Fage Greek yogurt but tastes just like sour cream.
I love Summer Zucchini and this is hands down my favorite dish!
Salmon is very simple to cook, moist and easy to eat for those who have had bariatric surgery. It is also a beautiful plate for a sit down holiday meal.
The salad makes the super moist salmon even more delicious and creamy for a perfect post op meal.
It was 33 degrees here in Fort Lauderdale this morning, and the entire world was procuring ingredients for soup at Whole Foods. I was no different as I picked up some fresh and perfect ingredients for classic New England chowder.
Amazing flavors... tomato, parmesan, Italian herbs and even pepperoni. Tons of flavor with 100 calories per Pizza Cloud, 3 carbs and 1 gram of fat. Absolutely simple, yet flavorful perfection. PIZZA CLOUDS ROCK!
With all due respect, you overcook chicken, rendering it dry and tough and hard to digest. Open your mind, follow a simple tip or two and you will be amazed by the difference in your very first attempt. I have this one covered!
Sweet Pepper and Cheese Frittata
These taste like the cheesy part of a lasagna or ravioli. I like to keep it clean and simple. Delicious with simple marinara spooned over a portion in a small dish.
There are times when everyone has had to resort to counting change from the can in the closet. Whether rich or poor, we still have to put supper on the table. These are from my budget files for times when I need to stretch too few dollars into some big meals.
A Shrimp Cocktail has meant the meal is special ever since The Sixties. This version bathes the shrimp and or crab in a creamy and slightly smoky chipotle sauce. The wow factor comes from serving them in a martini or wine glass. It's a super easy to eat dish that people really enjoy.
The Fresh Market was roasting Hatch Green Chilies in front of the store this afternoon and I picked up a big container to make this amazing cheesy puff. BE. Careful. to. not. get. DOWNWIND. of roasting chilies.
After bariatric surgery its not the Quantity but the Quality. I can easily eat high protein steak if it is lean and tender.
I had a large wooden salad bowl in my office and once a week would assemble the ingredients for this salad. I love the way the cooked egg yolk blends with the dressing when it's tossed. It's super filling, tasty, good for you, easy to make on top of a desk and feeds a whole slew of people. I love this salad and so will you!
Remember when you were a kid and you hung onto that dollar because you wanted to make sure you spent it on something good? Same thing here. You don't want to spend your valuable pouch space on bread when the tuna is the protein star.
These are a sort of ‘meatloaf on a stick’ that I can cook in minutes using my grill pan. If you don’t have one, you can use a skillet or broiler. I like the bamboo skewers so no one at the table feels cheated that there isn’t a bun!
Sometimes I even moisten some Inspire Protein Kitchen Pancake Mix with enough milk to make a couple of drop biscuits to place on the bottom of our bowls too!
I promise you that you can be a star and pass along a new tradition to your family by following these easy 1,2,3 instructions. You will have the most delicious tender juicy turkey that you have ever tasted. It's not magic, it's called a meat thermometer but don't give away your secret.
Make a super moist turkey that everyone at the table will love and a Bariatric Post Op will be able to eat! The secret is UPSIDE DOWN... you have heard about it for years... this Thanksgiving give it a try. The difference is unbelievable!
A good tasting dish in its own right. Calling it pizza does not make it so, but this 'Pizza' flavored round is fresh, mild and has a cheesy goodness with none of the qualities for which cauliflower is disliked. I think you will like it if you don't go at it thinking you have found no carb pizza. Have reasonable expectations and you will love it!
Pair with a tomato-cucumber salad and a Ranch dipping sauce. Yum.
Catfish is firm moist and meaty. It is also a bargain at sale prices of under four dollars per pound and is farm raised in the USA!
Tilapia is a mild white fish that is also budget friendly. This is a perfect first try for your air fryer as this recipe is simple and delicious.
These take minutes to wrap and once you have tried them, you’ll be able to make a pan of these before a Party in 15 minutes. They are delicious with cocktail or barbecue sauce or plain.
Make these and serve hot at your next party. YUM YUM!
The trick is to find the unsweetened coconut in your supermarket - it is often labeled as ‘dessicated’ or dried. Check the label and make sure sugar is not listed as an Ingredient. Mmmm, I love coconut!
This is my ‘go to’ meal for breakfast, lunch, or supper. Yum. I also make this by substituting a big handful of baby spinach for the peppers.
This vegetable dish hits the spot. It's a great summer lunch or a light supper with a salad. Your post op meals DO NOT NEED TO BE ALL MEAT... lighten up and have some vegetables!
Telling someone that a food or dish is low carb, healthy, low calorie, fat free, even paleo is ‘the kiss of death’ for many people. Folks are afraid of ‘diet food', especially anything bariatric and sometimes wont even taste your food.
Any recipe that starts off with 10 Garlic cloves is a straight up win in my book.
A few fresh ingredients copycat that wonderful sweet & tangy Sloppy Joe flavor but the technique for cooking the meat is GENIUS. Soft tender beef that is the ideal texture for a bariatric pouch.
When I am running late for supper with nothing really planned, I stop for a half pound of large shrimp and a few salad ingredients. I can have this beautiful plate of food on the table in five minutes!
This simple two minute dish is easy to eat at any bariatric stage, contains high quality high protein, is low/no carb and TASTES LIKE LASAGNA! Do not be intimidated that we call it a crepe, its just an egg. Okay, so this is technically a Manicotti. Enjoy.
This version eliminates the 'frying' step, instead the eggplant is roasted, which concentrates the flavor. While not traditional, I love the added ricotta 'lasagna' layer that serves as the protein. I like the eggplant to shine, so I do not add too many herbs or spices. A wonderful dish!
This is also called Spatchcocking, I don't know WHY, but it is! I put the game hen on my cutting board and with my big chefs knife cut through the breast bone and then flatten it out. You can also ask them to do it for you at the meat counter in your supermarket. I love Cornish Game Hens, they are super juicy.
Sheet Pan Lemon Chicken
A special Summer Shrimp Salad as a simple supper or small plate for guests... when its too hot to cook... assemble!
I am a very fast cook. I put my protein on the counter, find a few complimentary ingredients and make a great dish!
Greek Yogurt does not have to be SWEET. If you have ever said the words DOUBLE YOGURT SAUCE when ordering a Gyro, you will LOVE this dish. Its a dish of Tzatziki with shrimp.
We all look for that fast healthy tasty meal for a busy weeknight. This is it. Heaven in a bowl.
A hot summer evening with a cool Cobb style salad! On the table in 10 minutes with fixin's in your fridge. Super simple to make, delicious & bariatric easy!
Tender Steak Salad is filling and full of protein - part of the meal plan for our Inspire Diet program - delicious Bariatric Eating
Summertime has finally arrived in my neck of the woods so I start craving lighter, fresh meals.
By the time you straighten up the house and get your family settled, the aroma of this delicious meal will have them all at the table. Super easy, healthy and delicious.
Super simple and delicious soft food for bariatric post-ops.
We all look for a supper that is fast, delicious and has some nutritional merit. This is a wonderful meal even if you were not running short on time - that you can throw it together in five minutes is a gift.
IF you are searching for a way to make that jump from smooth creamy pureés to soft foods and have NO idea how to do it, please let me give you the gift of this recipe. It is a technique for braising that you can have in your pocket for the rest of your life. This meal is soft and delicious and makes chicken easy to eat for ANYONE. I promise.
Chinese food is super delicious BUT not Bariatric Friendly because the sauces are often very high in sugar and many of the chicken or beef bites are deep-fried before being tossed with the sauce.
Easy. Tasty. Fast. Chicken and vegetables on a stick. Make a lovely cucumber tomato salad and you have bariatric perfection on a plate.
Simmer a tender pork roast all day and serve with a slightly sweet and tangy sauce for a dinner that's Lip-Smacking' Good!
The secret to this dish is red lentils do not have skins, so they're tender in 20 minutes, a bowl of golden goodness.
One of the most delicious meals you will ever make! It takes just minutes. Truth.
My bariatric friendly version combines Lit'l Smokies, Smucker's Sugar-Free Grape Jam and G Hughes Sugar-Free BBQ Sauce - all 3 found at Walmart. Boom. Lick your fingers good.
This is the easiest way to cook a meal that happens to be one of the tastiest as well. Throw it all on a sheet pan or in this case, a grill pan and throw it into a screaming hot oven.
Warm Chinese Chicken Salad
Here is a winner for your Bariatric favorites. Moist and Juicy Chicken Burgers with a snappy herb flavor. Serve on Iceberg or Butter Lettuce leaves with Creamy Sriracha Sauce!
Serve with roasted Parmesan cauliflower or a tomato cucumber salad!
The flavors of Pizza in a high protein meal IN LESS TIME than if I heated up a store-bought cauliflower or that other kind of low carb pizza from an overpriced box in the freezer. Make this one FRESH instead!
The secret? That it has fewer than 2 carbs per serving!
Pop a ham and egg cup into your microwave - 15 seconds twice, plate and eat!
Super Easy and reheat beautiful as long as you microwave them just 15 seconds at a time until warm. Be Gentle!
Tender to eat, plenty of protein, cheesy, delicious, and since you are making an entire pie, one quiche lasts for several breakfasts, lunches, and dinners.
Omg... corn? Oh no, not evil corn. Yes, corn... cutting an ear of fresh corn into rounds gives everyone a taste and adds about 3 carbs to your meal. THREE CARBS! It's clean and fresh and flavorful and tastes so good with the pan juices. What a meal... try this one.
This time we have added Oscar Mayer Natural Hardwood Smoked Sausage slices! Oh my my!
Throw some chops on the grill until they are a perfect medium rare and pair them with a salad and summer corn.
You can put a plate of freshly baked chicken tenders on the table in less time than you can cook frozen processed ones!
The flavors are sweet and sour with cool and creamy textures. A super delicious salad you'll dream about.
A Delicious Supper Shouldn't Take Forever To Cook! This Is Easy, Fast & Delicious!
When I posted a picture of the supper I served the other evening, I received a lot of positive comments asking for the recipe for the Blue Cheese Dressing that I make with Fage Greek Yogurt.
Here's another budget friendly meal.
The flavors of a chili dog on a plate! But...GO EASY ON THE CHEESE!
Ricotta is a creamy, slightly sweet, fresh cheese that is the smooth Italian cousin of cottage cheese. It can be a new post op's very best friend.
An easy, healthy, very tasty teriyaki sauce that works well with high protein scallops but is also excellent with shrimp or chicken.
Supper inspiration from Fresh Market sale 'Sashimi Tuna Steaks - Two for $7.99'. Assemble this awesome salad in five minutes.
This sauce is perfect for the flavor of salmon but is also delicious with roasted tilapia or shrimp as well!
You can use mussels and shrimp as I have chosen for this version, or create your own favorite, using scallops, clams, crab, or even a whole fish filet or cubes of a firm fish such as swordfish or mahi.
Super delicious. The best part is that its EASY... Stuffed Cabbage used to take hours... this is bubbling in the pot in 20 minutes.
If you have any doubt as to the unhealthiness of Chinese cuisine, look at the Nutrition Page of Pei Wei Asian Bistro. I wondered WHY I was so sleepy and sick after eating there and to my shock discovered that the Beef and Broccoli I chose had over 40 grams of sugar.
One of my super powers, is that I can add enough flavor, also known as 'doctoring up' a quasi packaged food where no one really knows that it's not homemade.
The stroganoff sauce is delicious. An excellent family meal when paired with a dressed mixed salad.
It is perfect for breakfast, lunch, supper, or at midnight when you just got home and want something good to eat.
It is also very easy to make. Give it a try and it will be your 'go to' meal when you are short on time.
The flavors of cheesy pizza toppings stuffed into a tomato shell. Genius!
These simple chicken sliders come together in a snap!
Lots of great flavors pulled from the shelves and quickly combined in this stew with the flavors of Spain!
We have another chicken dinner winner! Tender chicken bites, juicy zucchini & kapow from the olives and pepperoncini!
This tastes as good as it looks and just fifteen minutes ago it was a rotisserie chicken, a jar of salsa, and cheese!
Yep, from the folks who invented Cheeseburger Pie, we bring you Chicken Taco Pie.
This is a great summer dish, so refreshing and cool. The flavors of Mexico in a glass.
This No Sugar Teriyaki Sauce is great as a marinade or as a sauce.
The classic chicken wing is even more delicious when roasted until crispy and browned
Soft food stages can drag on for what seems forever unless you get creative. You can also make this dish with a jar of supermarket roasted salsa.
I love these. It is very easy to make half a dozen at one time for snacking or lunches. Pure bariatric protein. Filling, tasty... a great meal.
There are NO recipes for these, they are THAT simple.
Ummm, soft and tender and delicious. High protein, very low carb Ricotta Fritters. Watched Jamie Olive make this recipe with a much greater flourish! Here's the basic version I eat for lunch at my desk.
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- Newly Post Op? READ THIS!
- Best Tips for Bariatric Survival
- 28 Days of Inspire Diet Suppers
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- Real Talk, our Bariatric Eating Podcast
- Staff Favorite Foods
- Inspire Diet Success Stories
- Inspired Air Fryer Sausage Balls
- EPISODE 14: The Dark Side of Self Care
- Bloody Mary Deviled Eggs
- No Bake Pumpkin Cheesecake - No Sugar Added Too!
- Episode 13: Change Your Attitude, Change Your Life.
- Pumpkin Dump Cake, our ‘no added sugar’ version
- Christmas Day - A simple but delicious bariatric friendly menu
- YES! Our Desserts Have Some Flour. There is a bit of Bread in the Stuffing too. Here's Why it is Going to Help You.
- Ho ho ho No Sugar Cherry Cheesecake - Spectacular!
- Whipped Vanilla Cream
- Blueberry Popovers - sugar free
- Rolled Boneless Turkey Breast with Apples
- Baked Apricot Glazed Ham with Maple Mustard Sauce
- Warm Brie with Preserves & Almonds
- Roasted Cajun Turkey Thighs for 2 with Pan Gravy